Putting in an entire day at the workplace can be difficult to find an ideal time to work out. In any case, most of us have a bit of free time be it 5 to 10 minutes in between tasks as we sit in front of our PCs, and with this, we can take advantage to have a quick workout. What you may not realize is how hard your body’s actually working even when you’re not paying attention. However, with these type of quick workouts, you won’t get a broad workout but you can get sufficient workout even when you don’t have the time to have an extensive workout session away from work. By following these ideas of 10 quick workouts at the office, this can definitely help you to save yourself from feeling tired and sore for sitting at your working desk for a really long time.
1. Work your A$$ out
Contract your butt muscles. Relax. Contract. Relax. Repeat it for 20 times per session.
Your “glutei” is your muscles on your buttocks, and it serves more than just filling up and creating a bump at the back of your pants. Glutei is there to help you to sit down and stand up, among other crucial movements. Working them out does justice to how your body looks too!
2. Move that neck!
Turn your head all the way to the left, so your chin is parallel with your left shoulder. Then, slowly drop your head, letting the weight of it guide you. Repeat it for 5 to 8 times per session.
Sometimes, when you sleep “wrongly”, your neck tends to ache, and sometimes you can’t even turn your head properly during the day just because you “slept wrongly”! This same applies to your days when your head is glued to the PC.
3. Move your hands
Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm. This works out your wrist. Clicking and moving that computer mouse repetitively may not be tiring for you, but it creates tension without you realizing it.
For your hands, tense and relax the muscles in your hands. Make firsts, spread your fingers and bend your fingers repetitively. This helps to stretch your hands!
4. Move your legs
For your feet, lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated. Also, rotate your feet clockwise your right foot, and anti-clockwise on your left foot. Do it until you feel the tense, then stop.
As for your legs, while sitting on your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Do it alternately on both sides.
5. Shrug those shoulders off
Raise both shoulders up toward the ears, hold for 5 seconds, and then relax. Repeat for 15 times per session.
Don’t let your shoulders be sore, you don’t wanna be sorry for having sore shoulders at works! Oh, make sure you’re not doing this during a meeting, or else people would think you’re weird.
6. Work those abs out
Who says you can’t work your abs out even at work? Of course you can! While sitting down on your chair, sit up straight!
Take a deep breath and tighten your abdominal muscles to bring them inwards your spine as you exhale. Stay squeezed for 5 to 10 seconds, and you’ll feel the pressure! Repeat it for 12 to 15 times per session, it’ll be worth it!
Don’t fret that you can’t find a parking spot that’s closer to the entrance of your office, it’s totally okay to park a little bit further, so you get to spend some time to walk! Take this opportunity to have a quick workout before going into your office.
As for the women, if you’re wearing heels to work, be careful of your steps! But the best is to wear a pair of comfortable sandals or shoes to walk from your car to your office, and bring your pretty heels in a bag with you. Once you stepped into the office, quickly change your shoes!
8. Pushups? No problem!
..and who says you can’t do pushups even at work, with the use of your desk? Of course you can! In order to do this exercise at work, first and foremost, you gotta make sure that your desk is solid enough to support your weight.
Here how it goes, standing before your desk, take a few steps backward, place both hands on your desk, then do push-ups against your desk. Just like any other push-ups, but with the use of your desk! Repeat for 15 times per session.
9. Crunch time!
You think you can’t enhance your abdominal muscles at work? Yes you can for sure!
With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.
10. JUMPING JACKS!
Or as Malaysians would call it in Bahasa Malaysia, “lompat bintang”, which if you direct translate it to English, it means “star jump”. The final workout is probably the most extensive which could wake you up from feeling sleepy and tired at work! If you’re daring enough to do this at the office, all hail goes to you. Not only you’ll be working out for yourself, but you’ll never know, people around you might be inspired to do the same too! After all, hey, you’re working out!
Stand a little far apart from your desk, with your feet together and your hands down by your side. Jump in one motion with your feet out to the side and raise your arms above your head. Then immediately reverse that motion by jumping back to the starting position. Do it for 10 to 15 times per session!